10 Ways to Try to Improve Your Sleep

Getting a good night's sleep is essential for our physical and mental health. But for many people, falling asleep can be a challenge. Here are 10 ideas to help you get to sleep successfully:

1. Stick to a sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body's natural sleep-wake cycle.
2. Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music. Avoid watching TV or using electronic devices in the hour before bed, as the blue light emitted from these devices can interfere with sleep.
3. Make sure your bedroom is dark, quiet, and cool. Darkness helps to promote the production of melatonin, a hormone that helps to regulate sleep. Noise and light can disrupt sleep, so make sure your bedroom is as dark and quiet as possible. A cool temperature is also ideal for sleep.
4. Avoid caffeine and alcohol before bed. Caffeine and alcohol can both interfere with sleep. Caffeine can make it difficult to fall asleep, while alcohol can disrupt sleep later in the night.
5. Get regular exercise. Exercise can help to improve sleep quality. However, avoid exercising too close to bedtime, as this can make it difficult to fall asleep. Remember, exercise is intentional movement that will increase your heart rate. We are not telling you that you must jump into an aggressive fitness routine!
6. Eat a healthy diet. Eating a healthy diet can help to promote good sleep. Avoid eating large meals or sugary foods 3-4 hours before bed.
7. Nap during the day if you need to, but limit naps to 30 minutes or less. Long naps during the day can make it difficult to fall asleep at night. Our preferred solution is actually Yoga Nidra (a yogic sleep meditation). 
8. Get some sunlight during the day. Sunlight helps to regulate our natural sleep-wake cycle. Get some sunlight exposure during the day, even if it's just for a short walk outside or a longer walk from your parking stall to the grocery store.
9. If you can't fall asleep after 20 minutes, get out of bed and do something relaxing until you feel tired. Lying in bed awake can actually make it more difficult to fall asleep, especially if your mind is racing. 
10. See a doctor if you have chronic insomnia. If you have tried the above tips and you are still having trouble sleeping, see a doctor. There may be an underlying medical condition that is interfering with your sleep.

I hope these tips help you get a good night's sleep!

Here are some additional tips that may help:

• Avoid stress and anxiety before bed. If you're feeling stressed or anxious, try to relax by taking a few deep breaths or doing some gentle stretching. 
• If you have trouble falling asleep, try using relaxation techniques such as meditation or yoga. Movement Genius PMR routines in the “Getting Started” series is extremely helpful. 
• If you're taking any medications, check with your doctor to see if they could be interfering with your sleep. You may need to adjust the time you take the meds.
• If you have a noisy environment, try using earplugs or a white noise machine to block out the noise. There are free white noise apps available to allow you to try different variations to find what feels right for you. Fan fav White Noise app in our household. 

Getting a good night's sleep is essential for our health and well-being. By following these tips, you can improve your sleep quality and wake up feeling refreshed and energized.

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